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    Home » Recipes » Sides

    Baked Green Bean Fries (Easy Green Bean Appetizer)

    UPDATED May 24, 2023 · PUBLISHED May 24, 2023 BY Marjory Pilley · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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    Baked Green Bean Fries appetizer on a plate.

    These baked Green Bean Fries are crispy and ready for dipping sauce. Eat this healthy side dish or green bean appetizer with your fingers!

    I would be hard-pressed to find anyone at our house happily snacking on a green bean (unless it's an air-fried green bean!) But green beans are transformed into crave-able finger food when roasted in a cheesy breading.

    There are actually no breadcrumbs in this recipe. Instead, green beans are coated in a tasty Parmesan cheese mixture. And you don't have to use an egg, either. Use olive oil!

    We made it this way so it would be keto-friendly and gluten-free! The result is a cheesy green bean fry you can enjoy hot out of the oven or dunked in your favorite sauce.

    Put this veggie out as an appetizer, and you will make low-carb dieters very, very happy. Just like carrot fries and okra fries, they're a healthy alternative to french fries.

    Or shake things up at dinner. How about some crispy green bean fries with your turkey tenderloin dinner?

    Jump to:
    • Ingredients
    • Directions
    • Do you need to blanch green beans before baking?
    • Variations
    • Dipping Sauces for Green Been Fries
    • Storage
    • FAQ
    • More Veggie Finger Food Appetizers
    • 📋 Recipe

    Ingredients

    Here's what you'll need to make this delicious green bean fries recipe:

    • Fresh green beans washed, strings trimmed off, and thoroughly patted dry with a paper towel.
    • Olive oil or egg can coat the fries so the cheese adheres. Avocado oil will work too.
    • Parmesan Cheese. Freshly grated Parmesan is excellent. Nutritional yeast or a plant-based alternative will make this recipe vegan.
    • Garlic powder adds garlicky flavor. Onion powder is another option.
    • Salt and pepper are to taste. Note that Parmesan cheese is salty, so you may not need to add any.

    Please see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe instructions.

    Directions

    Here's how to make oven-baked green bean fries.

    1. Snap off the ends of the green beans or nip them with a knife or kitchen shears. Thoroughly dry them before moving on to the next step so the oil or egg will adhere.
    2. Toss green beans with olive oil or a whisked egg. Green beans should be fully coated but not dripping. Allow excess oil or egg to drip off.
    3. Combine Parmesan cheese, garlic powder, salt, and pepper in a bowl. Roll each green bean in the cheese mixture and place it on a cookie sheet coated with cooking spray.
    4. Bake the fries in a hot 425°F oven until crispy and turning golden brown, rolling halfway through. They cook quickly, so keep an eye on them. Turn the oven to broil for the last few minutes to make them even crispier.

    Pro Tip: Place a cookie cooling rack on top of the sheet pan so the beans are crisped on all sides!

    Do you need to blanch green beans before baking?

    If you like green beans on the soft side, blanch them before making the recipe. However, if you prefer crispy green beans, this step is not necessary.

    Here's how to do it:

    1. Fill a large bowl with water and ice.
    2. Bring a large pot of water to a boil. (About 4 quarts for a pound of green beans.)
    3. Add green beans to the pot and cook for about 3-5 minutes or until bright green.
    4. Lift green beans out of the pot with tongs and submerge in the ice water to stop the cooking process. They should be cool and dry before you finish the recipe.

    Variations

    • Make a vegan version by using nutritional yeast instead of Parmesan cheese.
    • Add a little chili powder, red pepper flakes, or cayenne pepper to make them spicy.
    • Make Crispy Bacon Wrapped Green Bean Fries like the Kitchen Whisperer.
    • Add panko breadcrumbs to the mix for a crunchier fry!

    Dipping Sauces for Green Been Fries

    A cool or creamy dip is a fantastic contrast to hot green bean fries. Plus, dunking always ups the fun factor. Use your favorite dipping sauce or try one of these:

    • Lemon Garlic Aioli
    • Keto Ranch Dressing by Low-Carb Yum.
    • Balsamic yogurt dip - Mix together a 5.3-ounce container of regular or Greek yogurt, 1.5 Tablespoons of balsamic vinegar, and ⅛ teaspoon of garlic powder. This is my favorite pairing for a healthy snack because it adds a little protein too.

    Hey! Do you like sauces? Grab our free Low-Carb Sauces Cheat Sheet with 5 easy recipes to elevate any dinner!

    Keto green bean fries stacked on a plate with yogurt sauce drizzled over the top.

    Drizzle the dipping sauce over the beans for a fancy, schmancy presentation, and pass a big plate of this green bean appetizer to the smiles of your guests.

    Another serving idea: Stand baked green beans upright in a cup or cylinder, as you would for fries. This presentation is perfect for an informal party.

    Keto green bean fries standing in a clear cup.

    Storage

    Green bean fries are best fresh from the oven. But if you do have leftovers, follow these guidelines for storage:

    • Refrigerator: Store green beans in an airtight container for up to 3 days.
    • Reheat: Warm in the oven or air fryer at 350°F until heated.

    FAQ

    Are green bean fries healthy?

    Green beans are considered a healthy food choice. They're low in calories but rich in essential nutrients. They contain vitamins A, C, and K, as well as folate, manganese, and fiber.

    Are green bean fries keto?

    Green beans are naturally low in carbohydrates and full of nutrients, which makes them perfect for a low-carb or keto-friendly diet.

    More Veggie Finger Food Appetizers

    • Crispy Cauliflower Bites in a bowl
      Parmesan Cauliflower Bites - Just 5 Ingredients!
    • Easy stuffed mushrooms with cream cheese on a serving platter.
      Easy Stuffed Mushrooms with Cream Cheese
    • Two broccoli muffins on plate with a basket of muffins behind them.
      Broccoli Muffins - Just 4 Ingredients!

    Did you make this recipe?
    Please leave a rating and tell us how you liked it!

    📋 Recipe

    Keto-friendly, baked green bean fries coated in Parmesan cheese on a plate.

    Baked Green Bean Fries (Easy Green Bean Appetizer)

    These baked Green Bean Fries are crispy and ready for dipping sauce. Eat this healthy side dish or green bean appetizer with your fingers!
    5 from 6 votes
    Print Pin Rate
    Course: Appetizer, Side Dish
    Cuisine: American
    Prep Time: 15 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 4 Servings
    Calories: 120kcal
    Author: Marjory Pilley

    Ingredients

    • 1 pound green beans trimmed, strings removed, washed, and thoroughly dried
    • 1 Tablespoon olive oil or 1 egg whisked
    • ½ cup Grated Parmesan cheese
    • ½ teaspoon garlic powder
    • ¼ teaspoon salt or to taste
    • ¼ teaspoon pepper or to taste

    Instructions

    • Preheat oven to 425°F.
    • Toss green beans with olive oil or egg and allow excess wetness to drip off.
    • In a separate bowl, mix together Parmesan cheese, garlic powder, salt, and pepper.
    • Working in batches, lift green beans into the bowl with the Parmesan mixture and roll to coat.
    • Transfer beans to a baking sheet lined with aluminum foil and coated with cooking spray. Beans should be in a single layer.
    • Roast for approximately 10 minutes, and then turn the heat to broil and cook for about 2 minutes more. Beans will begin to brown in spots but should not be charred or dark all over.
    • Serve green bean fries hot from the oven and with a dipping sauce, if desired

    Notes

    See more expert tips, dipping sauces, variations, and pictures above.
    Blanch for a softer green bean:
    If you like green beans on the soft side, blanch them before making the recipe. However, if you prefer crispy green beans, this step is not necessary.
    Here's how to do it:
    1. Fill a large bowl with water and ice.
    2. Bring a large pot of water to a boil. (About 4 quarts for a pound of green beans.)
    3. Add green beans to the pot and cook for about 3-5 minutes or until bright green.
    4. Lift green beans out of the pot with tongs and submerge in the ice water to stop the cooking process. They should be cool and dry before you finish the recipe.
    Storage
    Green bean fries are best fresh from the oven. But if you do have leftovers, follow these guidelines for storage:
    • Refrigerator: Store green beans in an airtight container for up to 3 days.
    • Reheat: Warm in the oven or air fryer at 350°F until heated.
    Grab 5 Low-Carb Saucesand get more easy, healthy recipes! JOIN HERE

    Nutrition

    Calories: 120kcal | Carbohydrates: 10g | Protein: 6g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 11mg | Sodium: 371mg | Potassium: 268mg | Fiber: 3g | Sugar: 4g | Vitamin A: 891IU | Vitamin C: 14mg | Calcium: 153mg | Iron: 1mg
    Nutritional and Food Safety Disclaimer

    This recipe was originally posted on November 20, 2014, and has been updated to improve the reader experience.

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      Recipe Rating




    1. Paula

      November 20, 2014 at 10:33 am

      Those are so addictive! Love 'em.

      Reply
    2. Ashley F

      August 01, 2018 at 4:57 pm

      5 stars
      These are perfect for summer beans! We love how crispy they are!

      Reply
      • Marjory

        August 02, 2018 at 7:58 am

        Thanks for your comment. I'm so glad you like them!

        Reply
    3. Jenn

      August 01, 2018 at 6:29 pm

      5 stars
      Oh man these are awesome! Loving the greek yogurt dip too!

      Reply
      • Marjory

        August 02, 2018 at 7:57 am

        I'm so glad you like them!

        Reply
    4. alex

      September 14, 2018 at 8:20 pm

      5 stars
      Delish! I made these a little differently because I was out of some ingredients: I used onion powder instead of garlic powder, instead of greek yogurt I used regular plain yogurt with a swirl of olive oil added to it, and replaced normal balsamic vinegar (red) with white peach balsamic vinegar. I also added cayenne powder to the breading. Finally, it was too hot in the summer to use the oven so I broiled the beans. My only reservation is that these fries get cold quickly so they need to be plated and served right away. My family enjoyed them.

      Reply
      • Marjory

        September 15, 2018 at 7:45 am

        They sound fanstastic! I'm so glad you enjoyed them!

        Reply
    5. Britni

      November 02, 2018 at 9:58 am

      5 stars
      These look amazing! Thank you

      Reply
      • Marjory

        November 05, 2018 at 11:16 am

        Your welcome!

        Reply
    6. Brandi

      November 02, 2018 at 11:24 am

      5 stars
      Crispy green beans! What a lovely idea and perfect for kids!

      Reply
      • Marjory

        November 05, 2018 at 11:16 am

        Definitely kid friendly!

        Reply
    7. Su Mucheng

      April 25, 2019 at 6:46 am

      5 stars
      Great dish, my kids love it. Thanks for posting.

      Reply
      • Marjory Pilley

        April 25, 2019 at 7:02 am

        I'm so glad they enjoyed it.

        Reply
    8. Sharon S

      May 17, 2019 at 11:33 am

      I can't wait to try these!! I was wondering what the serving size for this recipe was? Would anyone know?

      Reply
      • Marjory Pilley

        May 17, 2019 at 9:28 pm

        Hi! 1 serving 1/4 of a 1 pound bag of green beans...which looks to be about 12-15 green beans per serving...approximately. Enjoy!

        Reply
    9. MJ

      July 12, 2020 at 11:21 am

      I'm about to make these. Can they be frozen? I have the green beans now but would like to serve them in a week. They look fabulous. Can't wait. Thank you.

      Reply
      • Marjory Pilley

        July 13, 2020 at 7:12 am

        Hi! I've never tried it so I'm not exactly sure what the outcome would be. I'd be more inclined to prepare the breading and dip if you're using it and then cook them closer to serving time. If you do cook them and then freeze them, they would need to be crisped up again in the oven or an air fryer for the best result. I hope you enjoy them!

        Reply
    10. Pamela

      February 15, 2023 at 8:25 am

      You list the calories but you don't say the size. How many will this serve based on your calorie count? Same for your lemon pepper corvina recipe. Please indicate the number of servings and portion size for the calories listed.

      Reply
      • Marjory Pilley

        February 15, 2023 at 9:23 am

        Hi! The number of servings is listed at the top in the blue box. I'll look to see if the software can present it below too. Note that you can adjust the serving size in the blue box as well. I hope that helps! Thank you very much for your feedback.

        Reply

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